Kirbie's Cravings

Cauliflower Breadsticks

These cheesy breadsticks are actually made out of cauliflower, but you can’t tell! Cauliflower breadsticks are super delicious and a great low carb alternative to regular breadsticks.

a close-up shot of cauliflower breadsticks

I’m not sure if it’s through sheer will or the excessive amount of cauliflower-based recipes I’ve made, but Mr. K has totally jumped on the cauliflower bandwagon with me. For weeks, he’s been telling his friends about the cauliflower pizza crust I made a few months back.

And I like this cauliflower breadsticks recipe even better! You can serve them as a snack, appetizer, or side dish. They’re really delicious.

sliced cauliflower breadsticks on parchment paper

Look at all that melted cheese! These don’t taste anything like cauliflower to me. The cheese and spices mask the cauliflower flavor well. And the texture is like flatbread rather than mashed veggies.
a close-up photo of cauliflower breadsticks


  • Cauliflower
  • Egg
  • Shredded Mexican cheese blend
  • Italian herb seasoning
  • Chopped parsley
  • marinara sauce for dipping

a process photo collage showing how to make the cauliflower dough

These cheesy cauliflower breadsticks don’t take too long to make. The hardest part is having to squeeze the cauliflower dry. Every time I’m squeezing my cauliflower I always wonder, how did someone come up with this? What would make someone think “Hmm, let me try squeezing the crap out of this cauliflower and see if I can turn it into a bread substitute.

While many people use a cheesecloth, I don’t own one. But no worries. Any thin linen cloth that allows water to easily pass through will do.

How to Make Them

Step 1: Finely chop the cauliflower florets in a food processor. You can pulse a few times to get them to break down.

Step 2: Place the chopped cauliflower in a microwave-safe bowl and cook the it in the microwave until it’s tender.

Step 3: Using a cheesecloth or other thin cloth, wring the cauliflower dry in batches to release its moisture.

process photo showing how to make the cauliflower dough









Step 4: Combine the cauliflower mixture with the cheese, egg, and seasoning in a large bowl to make the dough.

Step 5: Form the dough into a rectangle and bake on a baking sheet it at 450°F in the oven until it’s golden brown. Top with cheese and bake again until the cheese has melted.

For serving, I like to garnish with the chopped parsley and add some marinara sauce on the side for dipping.


You can use any shredded cheese that melts well for this recipe. Mozzarella cheese, Provolone, or other Italian-style cheese would work well.

For extra flavor, sprinkle garlic powder and dried oregano or other dried Italian herbs over the dough before you bake it.

Add some garnishes before serving the cauliflower cheese bread like chopped fresh parsley, basil, or sprinkle some grated Parmesan cheese over the top.

a close-up photo of a breadstick being dipped in the marinara sauce

Next time, I’m going to have to make a double batch of these low carb cauliflower breadsticks. I only managed to grab a few pieces before Mr. K devoured the rest!

cauliflower breadsticks with marinara dipping sauce

More Recipes to Try

Cauliflower Breadsticks

Cauliflower Breadsticks

Servings: 5
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Course: Appetizer
Cuisine: American
These cheesy breadsticks are actually made out of cauliflower, but you can't tell! They are super delicious and a great low-carb alternative.


  • 1 head of cauliflower 
  • large egg
  • 1 1/2 cup  shredded Mexican cheese blend 
  • 1 tsp Italian herb seasoning
  • marinara sauce for dipping
  • chopped fresh parsley for garnish, optional


  • Cut raw cauliflower into small florets and place into food processor. Pulse until the cauliflower becomes the size of small grains of rice.
  • Pour cauliflower into a microwave safe bowl. Cover with a paper towel and cook for 2-3 minutes until cauliflower is soft.
  • Working in batches, add about 1/3 of the cooked cauliflower into a cheesecloth or clean, thin dish towel. Wring and squeeze towel to remove water from the cauliflower. The dryer the cauliflower is, the better your crust will turn out. The end result should look like something you chewed up and spit back out (see post photo for reference).
  • Place drained cauliflower into a medium bowl. Add egg, 1/2 cup cheese, and herb seasoning. Mix with a large wooden spoon.
  • Preheat oven to 450°F. Line baking sheet with parchment paper. Place cauliflower mixture on top and spread with fingers to form a rectangle, 1/4 inch thick.
  • Bake for about 12-15 minutes until crust turns begins to brown. Evenly sprinkle on remaining 1 cup of cheese. Place back in oven and cook an additional 5 minutes, until cheese is melted and bubbling.
  • Sprinkle with chopped parsley if desired. Slice breadsticks and serve with marinara sauce.


Adapted from Deliciously Yum


Serving: 2breadsticks, Calories: 165kcal, Carbohydrates: 6.8g, Protein: 11.5g, Fat: 10.9g, Saturated Fat: 6.2g, Sodium: 163.1mg, Fiber: 2.5g, Sugar: 2.7g, NET CARBS: 4

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!


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Recipe Rating

40 comments on “Cauliflower Breadsticks”

  1. Hello just stumbled on this wonderful recipe but I wonder if you could clarify something for me in the directions you say 1/2 cups of cheese, but in the ingredient list it says 1 and 1/2 cups of cheese am I missing something. Thanks for sharing.

  2. Hi. Have you tried  frozen cauliflower rice, since that eliminates a step?  Looks delicious!

  3. My daughter is allergic to eggs, do you have suggestions on what I can use instead? These look awesome, if love to try!

  4. Sweet baby Jesus these were delicious! I was skeptical about them holding together well, but they did and were easy to pick up and dip! Even my cauliflower-phobic roommate loved them. I did add a bit of garlic salt, but otherwise made as written. 

    Thanks for the fantabulous treat! 

  5. I was looking for the directions you had for not using a microwave. i actually do not own one. I am looking to make the breadsticks, as well as the grilled cheese, and would like clear directions on the wringing so i don’t fudge it up. Any help would be appreciated

    • if you do not wish to use the microwave, you would steam the florets until soft and then wring dry with a cheesecloth or paper towels. You want the cauliflower to be as dry as you can possibly get it to be.

  6. Thanks for the great cauliflower recipes.

  7. I love all of the cauliflower ideas you have on your site, and I can’t wait to try this one! My only problem is the time it takes to prep the cauliflower after getting home from a long day at work. Do you have any suggestions for making the cauliflower “dough” ahead of time? Does the riced, cooked and drained cauliflower freeze ok? Have you had any luck baking the crust ahead of time and freezing it?


    • I’ve had success baking it ahead, freezing and reheating. I haven’t tried just making the dough ahead of time.

  8. Hi there!

    Thank you for ge recipe! I would like to try it but I don’t use microwave. Is there another way for me to heat it up? Perhaps in the oven?

    Thank you

  9. I just did it. It’s amazing! Even the kids loved it. Thank you so much for this recipe…

  10. Can i make this ahead of time before cooking it?

    • I recommend cooking right away as the cauliflower will dry/turn color. You can always freeze or refrigerate after cooking and reheat.

  11. Kirbie

    This was a hit at my home. I’ve made cauliflower pizza crust before but the key to making it a bit drier like you stated was to squeeze the liquid out of the darn cauliflower and its funny you mentioned “who thinks of these things, squeezing cauliflower”? My mom said the same thing, lol
    I enjoyed making the recipe and it was fun like milking a cow or making homemade bread, lol!

    we are all so blessed to have people like you and many others that are taking the time to learn alternatives ways to make whole foods and replace not so healthy recipes into much healthier versions. I think it was bomb delicious 🙂 and my 77-year-old mom loved it.
    Thanks for all your work to make a healthier happy world your efforts are much appreciated, Whole foods and positive thoughts are key in turning around anyone’s poor attitude. I hope Stephanie embraces this idea to clear the negativity and enjoy different ideas.

    • Hi Cheri- Thank you for taking the time to share your experience! I am so glad you and your mom enjoyed these and it sounds like you had fun making them too! Have a wonderful holiday season!

  12. I LOVED the cauliflower grilled cheese! I found already chopped (Not quite riced) cauliflower at the store and used that. It was a little big but I managed to mash it during the drying process. This time I’m pulling out the food processor for the bread sticks. I have 2 heads of cauliflower so I think I’ll process them both and freeze one for future use because I’ve had several go bad after good intentions got away from me! Thanks for the yumminess!

  13. It was good!  But too many dirty dishes to make very often.  Would be wonderful for those with kids who won’t eat veggies.

  14. I agree with kirbie. the cauliflower tasted like bread tho im a lil apprehensive at first that it will taste like the veggie that it is.but lo and behold, it taste good. need to try making it more!  Stephanie I think that you dont know how to use the microwave. if you have not tried it yet, then dont comment as if you have tried it. 

  15. Hi,

    I attempted this recipe. I think we all need to get a bit real about what this is. The only thing in this recipe that resembles “breadsticks” is the cheese and italian seasoning. Nothing about this recipe is “easy” unless having cauliflower bits all over your kitchen is something you enjoy dealing with. Or taking burning hot cauliflower out of the microwave and attempting to squeeze it dry of liquid while starving is in your daytime plans.

    I was not under the illusion this would actually taste like bread. I really do love cauliflower. But there are 1 million other preparations of this vegetable I would make before this one ever again. I have dietary changes too, where I need to cut back on carbs. But there is nothing worse than a food pretending it is something that it is not. How about we just have cauliflower be cauliflower and mourn the loss of bread, as opposed to burning ourselves, kidding ourselves, and eating food that is sub-par at best.

    Pinterest. Fail.


    • it sounds like you really did not make this recipe correctly. mine tasted exactly like bread. i also don’t understand why you would have cauliflower bits everywhere. And since when does heating it in the microwave for a minute equal burned cauliflower?

    • Let’s just call bitchy and unappreciative of free recipes….. bitchy and unappreciative. 

  16. Love this !! It looks amazing and although I’ve been meaning to try cauliflower pizza for a while now, I think this might have to come first. 

    Also daylight savings has made me a zombie these past two days! Waking up on Monday was especially brutal…

  17. WHOA!  What a delicious looking recipe!  I can’t believe it’s CAULIFLOWER.  WOAH.  Will report back once I try!!  🙂

    • it’s seriously delicious! My husband kept saying “Really, there’s cauliflower in here?” I love enjoying this without having to feel too guilty

  18. We were all set to make the cauliflower pizza. The bf even went to Costco and bought the prewashed cauliflower crowns too. But then life got too busy and we realized the cauliflower expired before we could get around to it (we totally felt the time change too). This breadstick recipe looks great . Let us know if the other drying-out method works.

    • I’ve had that happen too. I buy cauliflower and then I dont have time so I just quickly stir fry it, and then I buy another to make it again, etc. lol. Eventually I just put it on my to-do list for the day and force myself to make it. And every time I do, i’m like, oh that didn’t take too long.

      • Yes… we all do that at least once…lol, finally made it yesterday.   Delicious….it doesn’t taste like cauliflower at all….I added garlic butter under the cheese …mmmm thanks Kirbie.  We do the pizza next…

      • so glad you enjoyed it! My husband always comments that it doesn’t taste like cauliflower at all which is why he loves it!